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Training Log Archive: Danish Dynamite

In the 7 days ending Feb 3:

activity # timemileskm+m
  running9 6:47:59 36.56 58.83 457
  Strength4 1:50:00
  orienteering1 40:20 3.1(13:00) 4.99(8:05) 199
  Total13 9:18:19 39.66 63.82 656

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Saturday Feb 3 #

10 AM

Note

Left for training on time ...unfortunately my crank arm came off on my bike part way. I suppose on the bright side that gives me something to do today.

I'll probably go for a run later today and do some strength now
2 PM

running 1:06:44 [2] 12.37 km (5:24 / km) +156m 5:04 / km

Got some forest running in after the first few kilometers through the city
9 PM

Strength 45:00 [2]

Friday Feb 2 #

2 PM

running long 1:30:00 [1]

My stomach didn't agree with the running so forced to cut short ...in reality 70 minutes of solid running, then some weird starting and stopping begins and continues from there. so I will say it's 90
11 PM

Strength 10:00 [3]

Quick before bed, some band stretches for the knee and then 10 pistol squats each leg

Thursday Feb 1 #

9 AM

running 59:32 [2] 13.0 km (4:35 / km) +36m 4:31 / km

Morning run along the beach
10 PM

running warm up/down 15:16 [1] 2.96 km (5:09 / km) +48m 4:46 / km

11 PM

running hills 21:47 [3] 3.5 km (6:13 / km) +158m 5:05 / km

Late night hill repeats on one of the mountains of aarhus. Was not feeling overly ambitious so it ended up being 5 times straight up the hill, two minutes rest, then another 5 following the path that spirals to the top

....there should be more climb then 158m even if it's only a man-made hill

running warm up/down 15:00 [1]

Wednesday Jan 31 #

Note

Frustrating to not get the run or spin I had planned in today. I suppose I'll just have to get my run in in the morning before I leave for Aarhus
12 PM

Strength 40:00 [3]

Tuesday Jan 30 #

3 PM

running warm up/down 17:55 [1] 3.15 km (5:41 / km) +3m 5:40 / km

running intervals 38:15 [3] 8.86 km (4:19 / km)

Did 8x1000s, starting on every 5 minutes, final three rests I just kept to 60-70 seconds. I was aiming to run at consistent pace around 3:40 but it took me 4 trys to get to that pace. 1st was 3:16, and I took a bit off each time but apparently not enough the the first three laps.
4 PM

running warm up/down 10:56 [1] 2.33 km (4:42 / km) +5m 4:39 / km

Monday Jan 29 #

9 PM

running 57:34 [2] 12.66 km (4:33 / km) +51m 4:27 / km

A bit flatter then usual. Would switch to running along the beach at times when there was more of a packed trail to avoid running all on roads.
11 PM

Strength 15:00 [2]

Sunday Jan 28 #

12 PM

orienteering 40:20 [3] 4.99 km (8:05 / km) +199m 6:44 / km

Crossed over the border and did a race in northern Ireland. Not terribly focused and missing some intensity.

running warm up/down 15:00 [1]

Count as both warm-up and down

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